When You Don’t Feel Like Yourself: Recognize, Reset & Reclaim

• • Emotional changes: persistent low mood, irritability, numbness.
• • Physical signs: unusual fatigue, body aches, appetite changes.
• • Cognitive symptoms: brain fog, poor concentration, indecision.

Hormonal transitions: perimenstrual, postpartum, perimenopause.

Stress overload: caregiving, work pressures, life changes.

Sleep disruption: insomnia, irregular sleep patterns.

Major life events: loss, relocation, relationship shifts.

Use the self‑check flowchart each morning: rate mood, energy, focus, appetite on a 1–5 scale.

Track results for 1–2 weeks to see patterns—are dips tied to specific days or events?

• • Grounding exercise: 5‑4‑3‑2‑1 sensory technique.
• • Movement break: 5–10 minutes of stretching or walking.
• • Mindful pause: 2 minutes of deep breathing.

Simplify your morning: hydration, light movement, a grounding ritual (e.g., journaling).

Schedule ‘anchor’ activities: meals, walks or calls at consistent times.

Refer to the routine reset chart to adjust one habit at a time.

Have an honest check‑in with a friend, partner or CHW—use the supportConversationGraphic as a guide.

Express: “I’ve been feeling off lately; can I share what’s on my mind?”

• • Feelings persist beyond 2–4 weeks despite self‑care.
• • Interference with daily responsibilities or relationships.
• • Thoughts of hopelessness, self‑harm, or overwhelming anxiety.

Draw a reflection prompt card and write for 5 minutes about: “Why do I feel off?” and “What small step can help me today?”

Use the prompt cards to gain insight and direction.

• • Join peer support forums or local women’s groups for shared experience.
• • Engage CHWs for check‑ins and guided strategies.
• • Use hotlines or online counseling if immediate support is needed.

Feeling unlike yourself can be unsettling, but with awareness, small resets, and the right support, you can navigate back to balance and reclaim your sense of self.

• • Start your morning self‑check for the next week and note any patterns.
• • Choose one short‑term coping strategy to use today.
• • Schedule a supportive check‑in conversation with someone you trust.